Purple Sprouting Broccoli Tart with a Carrot and Sunflower Seed Cream and a Millet, Buckwheat and Almond Crust
This wholesome tart is rich in nutrients and full of flavour and textures. It is easy to make following this recipe.
Millet and buckwheat are alkalizing, whole and gluten free grains. Purple sprouting broccoli is packed full of vitamin C and a good source of folate (naturally occurring folic acid), minerals, fibre, carotenoid and other antioxidants. The cream made here is a beta-carotene source, also Provitamin A carotenoid - it is converted into vitamin A in the human body and it is conversion and absorption is highly increased when ingested with lipid- eg. Avocado.
Advance prep: soaking sunflower seeds overnight
Serving size: 4-6
Millet, Buckwheat and Almond Crust
100g raw millet grains
350ml of filtered water
100g buckwheat flour
50g ground almond
1 tbsp coconut oil
pinch of Himalayan salt
Purple Sprouting Brocolli
7 spears of purple sprouting broccoli
1 tbsp balsamic vinegar
1 tsp sesame oil
1 tsp yellow mustard powder
1 tsp garlic powder
Carrot and Sunflower Seed Cream
1 medium carrot, grated
2 small shallots, finely sliced
1 lemon, juice
Freshly ground black pepper
1 tsp of coconut oil or cold pressed olive oil
6 thyme sprig
60g sunflower seed
1 garlic clove
½ tsp sweet paprika
½ Himalayan salt
1 tsp dried oregano
1 dill sprig
4 tbsp of filtered water
2 tbsp of cold pressed olive oil
Optional: extra sunflower seed to sprinkle over the tart.
1. Preheat the oven to 175°C, Gas Mark 4. Line the bottom of a 23cm tart tin with baking parchment and set aside.
2. Rinse the millet grains in a strainer and add it into the water with a pinch of Himalayan salt to a medium saucepan and bring to boil, then reduce the heat and continue cooking on a low heat stirring few times to avoid sticking in the bottom for a further 25 minutes or until the millet is mush and there is no more water. Allow it to cool a bit setting aside.
3. Take the purple sprouting broccoli wash it well and cut separating florets and stems. Take the stems to steam for 15 minutes. The florets may be cut in half if it is too big. In a small bowl mix the balsamic vinegar, sesame oil, yellow mustard powder and the garlic powder, mix well and add the florets massaging them gently until completely covered with the mixture. Set aside.
4. In a large bowl combine the mush millet, buckwheat flour, ground almond and coconut oil, mix it well. The mixture should be a bit sticky, if it is too sticky then add some more of buckwheat flour to get in the right point. Divide the mixture in four and place them in a circle on the tart tin and then spread and bind it together, don’t forget to press well the wedges to get a nice tart shape.
5. Take the pastry and blind bake for 10 minutes. Remove from the oven, take out the baking beans and bake for a further 10 minutes. Once it is done, keep the oven on.
6. For the cream - In a medium saucepan add the coconut oil until melt, add the shallots and sauté until it is translucent, add the grated carrots, the juice of a half lemon juice, fresh ground black pepper and the thyme. Cook until the carrots they soften but not completely cooked. Set aside.
7. Strain and rinse well the soaked sunflower seeds, add it with the other ingredients left - including the lemon juice of the other half – into a blender add the cooked carrots and blend it well but keeping a firm texture.
8. Take the baked pastry fill it with the carrot and sunflower seeds sauce, spreading it well. Arrange the purple broccoli sprouts florets and stems as you wish, sprinkle some of the sunflower seeds on top and take it to bake for more 5 – 10 min, until the florets are a bit crispy. The tart is ready!
Serving: Hot or cold. You can serve with salads, such as spinach, watercress, rockets and some avocado slices – check what is in season.
Notes: Soaking the sunflower seeds reduces the bitterness, give them moisture and make the Tart creamer.
The most important is the nutritional side of it. Soaking seeds, nuts, pulses and legumes will considerably reduce phytic acid, enzymes inhibitor and encourage the production of beneficial enzymes - making digestion easier and increase it’s nutrients content. Soaking in warm water is best.
Source: Patricia Nunes – Natural Chef in Training, inspired by Henrietta Inman
Allergy Advice: Contains nuts and seeds (include sesame oil)